Studies have shown that walking can indeed consume fat, but it depends on walking time and walking speed. Studies have also shown that walking briskly for 15 minutes a day consumes less than 100 kilocalories.
Some researchers have followed up to 6010 Swiss adult men and women aged 35-74 years old for 5 years, and arranged a low-speed, medium-speed, fast, and high-speed walking for 15-30 minutes for the different groups. Find:
Walking at a low speed for 15 minutes a day can only consume 9 kcal; walking at a moderate speed for 30 minutes a day can only consume 25 kcal...Finally, the researchers concluded that the walking speed is above 6000 steps/hour and lasts for a long time. More than 45 minutes/time can achieve a significant weight loss effect.
Walking is a common way of exercise. If you want to achieve the desired fitness effect, you cannot walk around like we usually walk, but should pay attention to scientific methods. Therefore, if you want to achieve weight loss, you should:
1. Studies have shown that maintaining a walking speed of 7.5 km/h can consume the same amount of calories as running. Therefore, you should gradually increase your speed during walking. Walk quickly for 30-60 seconds, accelerate to 5.6 km/h, and then walk at a moderate speed for 5 minutes to increase the speed of metabolism.
2. The steps should be large. When walking, raise your head and chest, look straight ahead, and walk forward with your toes to make the muscles of the whole body move. At the same time, use the shoulders as the axis to hang the arms like a pendulum.
3. Properly walk on slopes and uneven roads, increase the muscle training of the feet, and consume more calories, but pay attention to safety, wear comfortable shoes, and avoid falling.
4. Walk consistently, not fish for three days and sun net for two days. Keep walking for 30 minutes a day. After 2-3 months, you can see obvious weight loss results.
5. The length of walking should be 5-10 kilometers per day. Gradually increase the intensity from less to more, but you must do what you can, not excessive, otherwise it will be counterproductive.
I want to remind everyone that you should warm up before walking and move your muscles and bones to avoid accidents such as sprains during walking. If your physical condition permits, you can try to walk with weights, wear a professional sports or mountaineering backpack, and pay attention to the weight not to exceed 20% of your body weight, so as not to cause harm to your back.
Walk a hundred steps after a meal and live to ninety-nine. The nutrients of the food after the meal are absorbed by the body, and the blood sugar rises. It is necessary to consume body energy through exercise to prevent excess sugar from turning into fat, causing overweight and obesity.
A scientific way of walking can effectively lose weight. The following ways of walking can effectively increase calorie consumption and make you slim and healthy.
Tiptoe advancement method: When walking, keep your legs at a distance of 30cm, raise your hands upwards, open your palms, palms facing each other, walk with your toes to speed up blood circulation in your toes, and exercise the muscles of your arms and calves.
Brisk walking kicking method: walk fast, put your hands flat, kick up while walking, then put your hands down and walk in small steps to achieve better stovepipe effect.
Cross-legged walking: When walking, do not walk straight forward, but in the direction of the left leg to the right leg, and the direction of the right leg to the left leg. Cross the legs to lengthen the muscle lines of the legs.
Aikido walking: When walking, raise your head and chest, look straight ahead, clamp your buttocks, breathe through your abdomen, and do not swing your arms too much.
The sole of the foot rubs the floor: When most people walk, the center of gravity is close to one side of the sole of the foot, causing the other side to not get enough exercise. When the front foot rests on the ground, push backwards. This method of walking with the soles of the feet on the ground can get a full exercise from toes to heels.
Use the hip technique of race walking: When walking, move the hips outward, push the body forward with the strength of the hips, and relax the shoulders, turn back slightly to expand the chest.
In addition, you can prepare an appropriate amount of water when walking to facilitate timely replenishment of water. Patients with diabetes, high blood pressure, and Alzheimer's disease should also be alert to sudden increases in blood pressure and blood sugar or getting lost while walking.
Walking is a convenient, quick and effective way of fitness. However, if you want to achieve a good weight loss effect, you can’t just open your legs, but also keep your mouth shut, reduce the intake of high-calorie, high-fat foods, and eat more fresh You can have a healthy body by maintaining a happy mood with vegetables and fruits.
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